“What’s better... yoga or Pilates?” 
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This is a question I get asked all the time by clients. The answer would depend on what you are looking for. For most of my clients, people who are recovering from some sort of persistent ache or pain or injury, it’s almost always Pilates (if they had to choose only one).

They are both great, but here’s why, as a Physical Therapist, I prefer Pilates and how I describe the difference to my clients...

Generally speaking, yoga is much more about holding positions to increase flexibility. In yoga there isn't a large focus on strength or stability.  This is great if your muscles are tight or if you carry a lot of stress and tension. But with that in mind, remember that there is always a reason why we feel like we always need to stretch... muscles don’t just get tight for no reason.  And with my clients, we work together to find the true cause - the real reason why their low back or hips keep getting tight over and over again - so that together we can get to the deeper root of the problem and get rid of that constant need to stretch.

In contrast, Pilates is all about improving our posture alignment while finding and building strength and stability through all the ranges of movement. And as a result, it actually improves flexibility while also giving you that long, lean, and toned body.  Pilates builds core strength from the inside out and teaches us how to move our bodies on a solid foundation, thus making our movements stronger and more efficient. The more stable we are, the more protected we are from future injuries. 

And that’s the magic... when every movement is most efficient, we reduce the stress being placed on our joints (caused by muscle imbalances and misalignments) which not only helps us recover from injury but also is the best way to prevent injuries from happening in the first place.  

Just think…

Yoga = flexibility.

Pilates = posture and core strength (and injury prevention).

And if you combine Pilates with physical therapy? Talk about a recipe for success and everlasting relief from those aches and pains you can’t seem to get rid of. 

I do love yoga, don’t get me wrong. It has so many amazing benefits. However, if you practice yoga too much and become too flexible, it could have some negative consequences on your health and lead you to injury.  A common injury I see a lot in yogis is SI pain or back pain. Why?Because yogis are extremely flexible, but their bodies don’t know how to support all that movement.  This extreme flexibility does not allow for our movements to be very efficient, stable, or strong. All that energy is lost and it ends up putting more stress on certain joints. 

So if you're interested in long lasting injury prevention and strength, and if you want to fix the root cause of your tight spots (not just the symptom), consider Pilates. At Empower, we want to make sure you are confident in your choice. So if you're interested in trying Pilates but still have a few questions, try us out first - for free!

Apply for a free 30 minute Pilates taster with one of our experts right now.

We can't wait to get you started toward your goal of feeling young forever!

North Table Mountain Trails
When the sun rises over the North Table Mountain, you’ll see this mesa rising above the town of Golden, Colorado. A vast network of trails awaits hikers, mountain bikers, and nature photographers. This is a perfect hike near Denver for when you don’t have much time on your hands but need some fresh air. While the trails on Table Mountain are accessible all year round, the best time to hike it is in early Summer when wild flowers start to bloom. Check out this detailed description of the hike, the Table Mountain trail map, and driving directions so that you can explore this unique Colorado hike.

Are you suffering from knee or back pain? I'd love to help you feel STRONG again, able to do the things you love to do... Set up a phone appointment with a physical therapist today to see if we are the right fit for you.

Let's put some miles on those hiking boots this summer!

Dr. Casey Murphy

Over 80% of people will experience back pain at some point in their lives.  And many of those people will have recurring episodes of back pain.  The pain subsides, they think they’re out of the woods and then 6 months later it comes back.  And then it goes away….and then only 3 months later it comes back and now it’s not going away so fast.  And so on and so on.
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And the person gets increasingly frustrated each time the pain comes back and now they worry about it happening just about every day.  They can’t enjoy the active lifestyle they once had because either they physically can’t do those things anymore or even if they can, they are afraid it will cause the pain to come back.
So why does the pain go away for a while and then come back? 

Here are the 5 reasons I have come across most often in my 10+ years of treating athletes and active people:

1. You Haven't Actually Done Anything to Fix the Problem..
This is by far the most common reason people’s back pain cycles on and off.  When I meet people and tell them what I do for a living (physical therapist), so many people go on to tell me about their back pain and how it’s annoying, frustrating, etc.  And when I ask them what they have done for it, the typical response is nothing… or they've just been taking pain meds!

How can you expect your pain problem to get better if all you do for it is say a prayer at night and hope it will go away on its own!?

And the more people have talked to me about their back problem (really any problem), I realize that a lot of people choose not to do anything because they simply don’t know which of the many options out there is the best choice for them.  And they’re afraid of making the wrong decision or confused about where to start.  So instead, they live in this paralyzing state of indecision and continued pain that limits their active lifestyle. 

This is why I set up my clinic to offer a few different free options to help people BEFORE they commit to us.  It’s a way for people to learn what they can do for their problem and see what option works best for them.

Ready to actually doing something about it? Inquire About Cost & Availability.
 
2. Past Treatment(s) Didn't Address the Underlying Issue
Have you received some form of treatment in the past for your back pain, only for that pain to come back later?
There's a good chance that the treatment you received (i.e. injections, medications, unspecific/rushed PT, etc.) only took care of the symptoms (your pain) and didn't address the underlying reason for your problem.
It's like having someone help you bail water out of your sinking ship versus having someone help you plug the hole.  It's the difference between constantly having to worry about it happening again and being able to enjoy the things you love to do without worry.

3.You Didn't Follow Through With Your Treatment Plan and/or "Homework"
There are times when someone is getting great treatment that is working on the underlying cause, but when they start to feel much better, they decide to stop the treatment plan early...and a few months later they're back in with a "flare-up."  And this "flare-up" may have been avoided had they seen their treatment plan all the way through and not quit just when the pain went away.  Remember, addressing the underlying issue is key!

Other times, people don't do their physical therapy "homework" - the tips and advice given to them to do on their own time.  If you see us 2 x week for an hour each time, that's only 2% of your entire week.  What you do in the other 98% will have a HUGE effect on your outcome.

4. You Progressed Your Activity Level Too Quickly
Another classic reason for someone's back pain to come back...  they start feeling a lot better so they decide that a 10 mile bike ride is okay to do... even though they haven't ridden in a couple months.  Or they're feeling good because they're finally back to their at home workouts... and they decide the "boot camp" class that's free on youtube is a great idea.  Or a friend asks them to do a charity 5k with them... I men, it's for charity so it's got to be ok, right!?
You're probably chuckling right now... not because the examples are that funny, but because you know you've been guilty of this too.
I understand that when the pain starts to go away, you get excited to do the things you love again. Our job is to help you make sure your activity level makes sense with your treatment plan - both short and long-term.

Arrange a Free Phone Conversation with a Physical Therapist

5. The Rest of Your Life Isn't Healthy
You don't sleep well.  You're stressed.  You work too much.  You don't eat well.  You get the idea...
All these things play a role in your recovery and can affect your expected outcome - both the amount of relief expected and the time it will take to get that relief.  We're here to help you find ways to live a healthier lifestyle year long, life long... not just for 3 weeks! Here at Empower, we're all about results that LAST.
 
So there you have it - the 5 most common reasons back pain comes back. I hope this article is able to help you make a better decision for your health and if you think a friend or family member would benefit from reading this (or needs to read it), feel free to forward it to them.

Let's work toward results that LAST.

P.S. Join us for a FREE Virtual Back Pain Workshop on Wednesday June 10th 2020 at 6pm! You can save your spot here - limited availability, so don't wait... we will see you then!

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1. Begin on your hands and knees. Your hands are directly under your shoulders and your legs are hip width apart, knees directly under your hips. 
2. Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Shoulders should be down away from your ears.
3. Inhale.
4. Cat: On your exhale, pull your abdominal muscles in and up as you arch your back up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor.
5. Take the stretch further by imagining that you are bringing your head and tailbone together... as if you were going to make a big circle out of your body.
6. Cow: From cat pose, use an inhale to reverse the curve of the spine.
7. Lift your tailbone up the wall behind you and your reach your chest forward and up. Your neck should be a long extension of your spine. Don't let the head fall back. Be sure to support this move with your abdominals, not collapsing into your low back,
8. Imagine that your head and tail are moving so far away from each other that at a certain point the only thing they can do is start to curve up.
9. Repeat the exercise - going from cat to cow and back - slowly. Exhale into your cat pose. Inhale into your cow pose.
10. Tail Wag: Find a neutral spine again, gazing straight down at the floor between your hands. Lift your right foot up toward your seat but keep your knee on the mat.
11. Look over your right shoulder at your right foot, shortening the right side of your back while lengthening the left. Then look over your left shoulder at your foot, letting your shoulder press down away from your ear and swiveling your foot side to side. Don't let your back arch or curve. Switch sides.

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1. Begin by lying on your back with your knees bent and heels just under the knees or a little farther away. Place your hands on your pelvis making sure it is neutral or parallel to the sky (meaning hip bones and pubic bone on the same level, with a little space in the lumbar spine).
2. Bring your arms down by your side. Inhale to prepare and as you exhale flatten your spine pressing evenly into your heels and curling the tailbone off the mat. Continue to peel the spine up one vertebra at a time until the weight is evenly between your shoulder blades.
3. Take a breath in at the top and then exhale again as you roll or peel the spine from the top to the bottom releasing the tailbone last so you come back to neutral position.

Caution! Do not peel the spine up so high that you have weight in your neck.

 
Do you find yourself wondering how and when you got so old? 

Are you waking up each morning finding it harder and harder to get out of bed? 

Does it take you a while to get moving in the morning or after sitting too long? 

You’re not alone! 

This happens to a lot of people as they enter into their 40’s, 50’s, and 60’s. 
So why does this happen…
There are 2 big reasons so many people experience joint stiffness or pain as they age.

Reason #1
As we enter into each decade of life we are compounding years and years of less than optimal posture, bad habits, and lots of wear and tear on our joints. 
We enter into our 20’s and 30’s and begin careers and families that take up most of our time and usually lead to us being much less active. We run our kids around and sit behind desks for 8-10 hours a day. Even if we are engaging in regular exercise (which is of course good for you), our muscles do more sitting than moving and therefore they are not as cooperative as we need them to be during that run or weight lifting session. 
This leads to compensation and a host of other problems. 
Our muscles become less and less supportive of our joints and that’s when they begin to yell and scream each morning or throughout the day. 

Reason #2

Another big reason for joint stiffness that the traditional healthcare system won’t tell you about is that our diets and environments have become more toxic than ever, leading to excessive and chronic inflammation in the body.
That inflammation in our joints does not feel good and leads to stiffness and pain. 
The average American's diets consist of processed foods including chemicals, dyes, and sugar... foods that lack any real nutrients. This all-too-common diet is also full of inflammation-causing foods like gluten, dairy, and meat.... with far too few nutrient-dense foods like fruits and vegetables. 
All of this puts stress on our body’s immune system creating chronic inflammation throughout the body. The problem is, most people just accept this as a fact of aging and think that they just have to live with it! 

And I’m here to tell you that is absolutely NOT the truth.

Here at Empower, we help people every day to learn how to move better, stay active, and create healthy lifestyle habits which promote quick recovery and renewed vitality. 
In fact, let me tell you about my client Mike.

He was experiencing joint stiffness every single morning. This stiffness had gotten so bad that he had to take a hot shower and spend a few minutes stretching just to get moving in the morning. He has an active job and an active lifestyle but had to be very careful not to push his limits... or else he would pay for it for days and sometimes weeks afterward. He began avoiding the things he had previously loved - like hiking 14ers and running - because of this.
After working with us, not only does Mike no longer need to stretch AT ALL to get going in the morning... but he is more active for longer periods of time (with NO pain the next day) than he was 10 years ago! 

So my question is, are you going to be one of those people that just accept pain or stiffness as a part of aging?

Or are you going to be like Mike - searching for a real solution NOW, so that you can enjoy the life you imagined for years to come...

If you have a little bit of hope and believe that you have more active years ahead of you - and want to really enjoy them - then I would love for you to apply for our free Discovery Session. We will answer all your questions about Physical Therapy, learn more about you and the lifestyle you want to lead, and together create an individualized plan to get you there.

It's a quick 30 minute session with an expert Physical Therapist, it's FREE, and you can schedule a virtual session too - no commute necessary!

There's no reason to wait. Apply for your Free Discovery Session today.